Metcon:
21-15-9 reps for time of
Handstand push-ups
Ring dips
Push-ups
Skill/Strength:
3×10 Alt Bicep Curls with DBs
-Work through full range of motion
Accessory Work:
More Bicep Curls (Hammer style) 3×10
8 Ring Rows (5 sec. Pause at top)
10 Strict Ring Dips
15 Banded tricep pushdowns
Mobility:
3 min Tricep Smash, per side
3 Position Banded Shoulder Stretch
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Carrie Schatzman
10:47? W/mods; HSPU kipping & off box combo; banded dips (black & blue bands) knee p/u’s;
Curls + accessory work (more curls, ring rows, GHD’s)
1
0
Cody Stelmach
12:23 (getting better at hspu)
Tall Cleans 3x3 @65 // Clean Pull with 2 sec. pause on toes 4 x 2 @115 // Segment clean (pause clean)
5 x 1 (115, 135, 155, 175, 195, 215❌) // Hip mobility for 30 min // 3x10 Atg polquin split squats + psoas march + copenhagen plank
14
2
Jenny Wesolowski
13:20
35# plate plus ab mat hspu, banded strict ring dips. Rested 30 seconds after last set of hspu cuz for some reason I thought I was done 🤦♀️
11
0
Justin Peterson
7:06 fr fr💯
Deadass worked up to 50lb dumbbell curls, no cap. Measured at 16” 🐍 highkey
15
2
Mel Sanders
10:50 scaled
Hspu(box), dip(blk & blu), pu(some k)
S/S/Acces: DB 20#, S dip(g), tri (blk)
11
0
Mike Cegelski
15:25
PT: Trash Butterfly work, 3 rounds: run, sandbag hold, yoke carry, bike intervals, hsw (pr)
10
0
Sean Manion
Sub 20, forgot. Started without a 25# plate then added later
Ex cred arm pump
13
0
Theresa Rosenquist
10:34**
**ALL the scales: DB PP@#25-L/#0-😆R, BA-RD/BK-D-PU. 💪 @ 15/17.5/20/25 & 5@#30. 60 cal AB & mobility post.
10
0
Tim S.
12:24 scaled
pike hspu, black and green band ring dip. xtra cred 2x25cal echo bike for time :57 & :47.
11
0
Todd Rocheleau
7:52…HSPU off box
Plus bench 225 lbs for 5 reps, 5 rds among other chest stuff and triceps
9
0